1st Check-in With Donnie

Arnold! Arnold! Arnold!

Champs from the 8 week challenge

Clint H. lost 21lbs


Carey B. lost 19lbs


Kelly M. lost 16 1/2lbs


Jeff Lost 5.5% body fat

These people were able to accomplish great things in 2 months. Collectively these people lost 71 pounds (32k) in only 8 weeks. Who want to be the next...?

my number is 512 921 7563

Work Out Loud.

Kettlebell Unlimited.

go to CrossFit Central for details and signup.

Relentless Bootcamp

LCRA
M/W/F 6:15-7:15am

Anderson High
T/TH 6-7am

Mueller Park
M/W 4:30-5:30pm

contact me for details @ 512 921 7563

I'll let you try out one for free!!

New Relelntless Bootcamp @ Mueller Park

COME CHECK OUT OUT THE MOST BEAUTIFUL BOOTCAMP LOCATION IN AUSTIN!!!

We meet right by these structures

It is behind the pond with this lovely fountain.

We are behind this hanger and on the other side of the pond.

There are even swans!


Here is a link to a map of exactly where we will be meeting:
http://maps.google.com/maps?hl=en&um=1&ie=UTF-8&q=mueller+central+park+austin+tx&fb=1&gl=us&hq=mueller+central+park&hnear=Austin,+TX&cid=0,0,17830624322778801813&ei=N0eiTI7qDYP7lweRpqzYBA&sa=X&oi=local_result&ct=image&resnum=2&ved=0CCMQnwIwAQ
(the link is acting wacky- you will have to copy and paste)

Class times are Monday and Wednesday 4:30-5:30pm. The weather is perfect at that time!

To sign up go here-
https://clients.mindbodyonline.com/asp/adm/home.asp?studioid=7224

and, as always, - contact me if you have any questions
512 921 7563
randalsetzler@crossfitcentral.com

Kettlebell Unlimited

The Kettlebell Unlimited is CrossFit Central's best kep secret. For only $150 a month you can come to as many Kettlebell Classes as you'd like. If you're a current CC member- its only $75 to supplement your off days at your regular class. It's a great deal for those looking to squeeze in more training. It is such a unique tool and the benefits that come from it simply can't be touched by other means!

LCRA ROCKSTARS!!

the serious one

and the zaney one!
M/W/F 6:15-7:15 COME GET YOU SOME!!

LCRA Bootcamp M/W/F 6:15-7:15am

Contact CrossFit Central to get started today.

LCRA M/W/F 6:15-7:15am

see crossfit central for details

LCRA WOD 2/5/10 PHYSICAL ASSESSMENT

PHYSICAL ASSESSMENT

Today was dry so we were able to do our long awaited assessment which included

4 tabata rounds of air squats

1min max effort push-ups

1min max effort sit-ups

1 mile run


Bonus work: Dumbbell swings and variations

KB WOD 1/26/10

300m Row on Concept 2
10 Dual Push Press
7 SDHP

AMRAP15

LCRA WOD 1/22/10

50-30-20
OH Squats
Russian Twist
American Swing (with kettlebell or dumbbell)

KB WOD 1/19/10 "THE BATTLE"

The workout is performed in two teams on different sides of the battlefield. Equal KBs of various sizes stand at both ends. With a clock running for 15min each player can transport KBs using this sequence 1 American Swing with step, 2 lungs pass, 3 farmers carry, 4 OH lunge. At the end of 15min the team with the least amount of weight in KBs on their side wins.

LCRA WOD 1/18/10

15 OH Squats
1 Lap (with Kettlebell)
15 in and outs
15 med ball slams
1 Lap (with slosh pipe)
15 push ups

2 rds

Bonus: Kettlebell circut

Paleo in a nutshell

LCRA 1/13/10 WOD

Renegade Row 20
L/R/Dbl Med. Ball Knees 20
Squat Snatch 20
1 Lap

3rds

Strength and Speed Work:

Hyper Acceleration Training with resistance bands. Enhancing the fast twitch muscles..

Fade Into You..

LCRA 1/6/10 WOD

The Ladder

50 situps
40 pvc shoulder press
30 squat jumps
20 sprawls
10 pushups
...then back up the ladder

done for time.